floFOCUS

HYROX (partner)

40-min amrap (pacer)

• p1: 400m run
• p2: max bike cal

• p1: 20 db thrusters
• p2: plank hold

• p1: 20 walking sandbag lunges
• p2: farmers carry

• p1; 20 burpees
• p2: max cal row

Chipper (partner)

2 rounds w/partner

• 150 cal ski/bike
• 125 sit ups mb pass
• 100 wall balls

Pull

28-min

5×4 deadlift @77%

Accessory — 3 rounds:

• 8 good mornings
• 10/side single-leg hip thrust
• 200ft farmer carry

4 rounds (14 -min)

• 10 t2b
• 25 doubles
• 10 total db oh lunge (switch arm each round)
• 25 doubles
• 10 total db snatches

HYROX

2 rounds : every 6-min

1. 40 cal ski + 30 box jump overs + 200m run
2. 400m run + 30 kb swings + 20 burpees
3. 40 cal row + 30 wall ball + 200m run

floLIFT

2 sets :

• 1 clean
• 1 front squat
• 1 pause jerk

(pause in dip & catch)

2 sets :

• 1 clean
• 1 front squat
• 2 jerks

3 sets :

• 1 lift off
• 1 pull
• 1 clean & jerk

3 sets :

• 2 clean & jerks

Pump&Sweat

strict press: 5×4 @80%

bench press: 3×8 @55-60%

Accessory — 3 rounds:

• 10 seated DB oh press
• 12 TRX low row
• 12 hammer curls
• 15 trx high row

12-min amrap

• 5 strict pull ups
• 10 push ups
• 200m run
• 10 db chest press

floLEVELs:

• level 1 (35/20)
• level 2 (40/25)
• level 3 (50/35)